#FitKit Sneak Peak

The #FitKit is really coming together…I’m so excited for the upcoming Katie K Active #FitKit! It’s going to be filled with so many great fitness goodies! Everything was deliberately chosen in order to make living a healthy, active lifestyle easier. The #FitKit will have tons of tools for success so you can achieve all your goals and live your best life!

It’s been so fun selecting the items to fill the very first #FitKit! Samples are still rolling in and I’m being super choosy to make this #FitKit is amazing! I even had Tulin test out new fabric that I know you’re going to love!
tulinfk

The fabric has been ordered and it’s on it’s way to the factory! The last samples are rolling in and I’m so excited about every piece we’ve included. I’ve finalized all the items that will make up the first Katie K Active #FitKit and I can’t wait to share every detail! Get ready to have everything you need for your healthy, active lifestyle! fitkit

Small Steps Lead to Big Progress

The New Year always feels like a time to start fresh and think about what you want the new year to bring. Even if you don’t like making New Year’s Resolutions, I feel a new year still brings feelings of change and reflection. I know many people like to at least think about what new things they want to change or do in order to have a great year.bujuhappy
I met my friends Tuesday for our monthly professional get-together and to discuss our goals for 2019. We were trying bullet journaling for the first time, which is great for goal setting. As I was thinking about my 2019 goals and how to set up for success, I realized that I have been implementing a process that I used to suggest to my personal training clients. I would always tell clients to break things down into super small steps and start slowly so they can create a long lasting habit. If you’re trying to eat healthier, start with one meal, get that meal healthy and into your routine, then move on to the next. So for example, start by changing your breakfast and trying to consistently eat a healthy breakfast and once you have that down, move on to another meal.

I realized that I have been slowly doing this over the past 6 months. I have a protein shake almost every morning. It’s quick, simple and healthy. It’s something that easily fits into my routine and I am consistent. I’ve also recently figured out a healthy snack. I am someone who needs something mid morning around 10am until lunch, which is usually around 12/12:30pm. I played around with this a lot, trying different options until recently. I found a bar that I love which is also healthy. This bar is super simple and quick, making it a no-brainer.

bujo

So now instead of saying “I’m going to eat clean and healthy!”, I’m breaking it down and I’m going to focus on my dinners. I need to start finding ways to be more consistent and intentional about keeping my dinners clean and healthy. Of course there will be times it’s not on “plan” but I really want to try to eat clean more consistently. I just feel better and I like feeling good! Lunch will be last to nail down but that should be easy because it could just be leftovers from dinner.

It dawned on me that it has really taken me months to build these habits. Which on the one hand seems crazy but on the other makes total sense since it takes time to build a long lasting habit. My breakfast and snack have become routine because I’ve been consistent and I found what works for me. You can’t just change everything all at once and say you’ll eat only salads and veggies, never cheat etc. You’ll never have success because you’re working against years of habits that you’ve built and you can’t just change everything overnight all at once.

This concept can be used for any goal you want to accomplish. Break down your goal into small, actionable steps. Then all you have to do is string a bunch of these super small steps together and you will achieve your big goal!

progress

My First Apple Watch Competition

I competed in my first apple watch competition and let me tell you it was awesome! It ended on Wednesday and I wanted to take a day to reflect and…REST! I was challenged on 12/26 and the competition goes for 7 days. You earn points for minutes exercised, overall calories burned and hitting the stand goal. I love a good competition so it was game on!

updateI learned a bunch of things through this challenge. I always knew having an accountability partner worked, but I really got to feel it first hand! Now I know it was a competition, so this was a bit different than just having an accountability partner, but I got the idea of what it would be like and I can see how truly helpful it can be. Being able to look and check how many points the other person was earning throughout the day was definitely motivating (and maybe even a little stressful, but it kept me moving). I knew I had to get my workout in each day if I was going to keep up, let alone win. Getting notifications that my competitor was earning and hitting the daily milestones really kept me focused and on track to do the same.

lastday
I also definitely pushed myself more for the competition. I workout pretty regularly, but because I earn points for calories burned and exercise minutes, I pushed myself to complete more intense workouts. I was picking great workouts that I don’t always select unless I’m really trying to kick my butt. Plus, I made sure to get in a walk in with Bronx, who I’m sure really loved this competition! I even offered to do extra stuff like take Bronx out at night or really anything that would get me moving. I even hit the max points one day and came close a few other days.

600It was great to be doing this competition through the holidays too! I had something to keep me motivated and inspired to stay active. Each day I tried to be extra active to keep my points up.There are days I wouldn’t have worked out, but with the competition, I made sure to keep moving.

weeklysummary

As  you can see, I really turned it on over the weekend when I had time to get in super hard and long workouts!

movestreak

The competition even helped me hit my longest move streak! By the end, I was exhausted! I’m very competitive, so I was determined to win. But I had a great competitor, who made me really work for it!

vicotry

 

One of our favorite things

bl

#flashbackfriday to season 17 of the Biggest Loser. @lauren_lo_clark reached out to me yesterday and I had to share part of our conversation: “Hi! I was on the biggest loser back in 2015 and absolutely LOVED the pants your company provided for us!..The thing I loved most about your clothing was that it didn’t roll down when we worked out 🙌”.

Yep…our “no-roll waistband” is definitely a favorite feature on our bottoms! It’s so nice to not be constantly pulling up your pants through a workout. All Katie K Active styles are made with premium performance fabrics to give you the support you need for your workouts!

I can’t wait for the upcoming #FitKit 🤗! Make sure you give your feedback using this link 👉https://www.surveymonkey.com/r/85VB93B and get all the details on the upcoming #FitKit!

Attitude of Gratitude

I love Thanksgiving! I look forward to the day with family and friends. And of course, all the great food! But I also love how the holidays make us stop and think about all the good things we have in our lives. I can’t help but feel grateful for so many different things, big and small.

Being grateful can change everything. Its proven to make us happier and healthier. I love that this time of year always makes me reflect on my life and all I have to be grateful for!

gratitude-oprah1

 

And before a day of eating, I definitely like to get in a great sweat session! Here’s a great, quick workout if you’re looking for one to do before you eat and drink whatever you want! 😉

home-or-travel-crossfit-wod-151

7 Tips for a Healthy Halloween

I love Halloween. It’s so fun to see everyone get all dressed up and have fun with the holiday. I love seeing how creative people get with their costumes and their homes! There are so many fun ways to get into the Halloween spirit but I know for many, we think of Halloween as candy time. It can definitely be a time of temptation and overindulgence but it doesn’t have to be only about food. You can still enjoy Halloween, have fun, treat yourself and avoid the guilt and anxiety. Here are a few tips to having a healthy and happy Halloween:

  • Get moving – Make Halloween a fun activity by getting some exercise. Instead of driving to each house, walk to each house. Or do a pumpkin inspired workout like the one below!halloweenworkout
  • Fill Up First – Have a healthy meal before trick or treating or heading out to a Halloween Party. Being full from eating a healthy meal will reduce the temptation to overindulge.
  • Play Games – Hosting a party? Add in some physical activity with games such as a 3-legged monster race, zombie dance party or pumpkin toss.
  • Get Creative – Dress up healthy snacks in Halloween themes to make them festive but nutritious. Get inspired with ideas here

healthyhalloweensnacks

  • Avoid Temptation – Staying at home to pass out candy? Buy candy you don’t like so you won’t even be tempted.
  • Stay Hydrated – Drink lots of water. Staying hydrated will help you control your cravings.
  • Enjoy Yourself – Don’t beat yourself up and allow yourself to feel guilty for overindulging. It’s only one night and you can get right back to your healthy lifestyle tomorrow.

Skinny Buffalo Chicken Dip

Super Bowl Sunday is a great day to spend with friends and family. But it can also be a day full of food and overindulgence. The best way to prepare for an event where you know there’s going to be a lot of temptation is to bring a healthier version of a dish you enjoy. Here’s a delicious lightened up Buffalo Chicken Dip thanks to GimmeSomeOven that is sure to please everyone.

skinny-buffalo-chicken-dip-1-576x383

INGREDIENTS:

  • 4 oz. (half a block) reduced-fat (or fat-free) cream cheese, softened
  • 1 cup plain Greek yogurt
  • 1 cup shredded part-skim Mozzarella cheese
  • 1/2 cup hot sauce (I prefer Frank’s)
  • 1/2 cup crumbled light blue cheese
  • 1 Tbsp. ranch seasoning (optional)
  • 3 cups shredded cooked chicken

DIRECTIONS:

TO MAKE IN THE OVEN:

Preheat oven to 350 degrees F.

In a large bowl, stir all ingredients together until well-mixed. Transfer mixture to a small greased baking dish, and bake for 30 minutes or until the cheese is melted and the edges begin to slightly brown. Remove and serve immediately.

TO MAKE ON THE STOVE:

Stir all ingredients together in a medium saucepan until combined over medium-low heat. Continue heating for about 10-15 minutes, stirring occasionally, until the cheese is melted and the dip is simmering. Remove and serve immediately.

TO MAKE IN THE SLOW COOKER:

Stir all ingredients together in a slow cooker until combined. Heat on low for 4 hours or until the cheese is melted. Serve immediately.

Have a go to healthier version of a recipe you love? We’d love to hear it! Share in our Women Who Define Brave Facebook group!

What’s under your wild side?

As many of you know I got my start in apparel with screen printed novelty underwear. I loved doing the underwear and coming up with new sayings. It was so fun seeing women pick pairs to express themselves and their personality. Lolly provided women with sassy self confidence. It wasn’t for anyone else but yourself. Well, I decided to put some of our best sellers into fun variety packs. rockstarposter2hc

lollylolly2hotcakes

“Lolly38 has an adorable line of cotton-lycra panties that are comfortable boy-cut short style, and feature all sorts of cute slogans on the bum side that show some cheekiness. The company sent me a few styles to try, and all were flattering, comfy, seamless boy shorts that felt like a second skin, and had flirty little messages like Hot Cakes, Sweet Cheeks, or Hot Momma to spice up the Monday thru Sunday boring underwear usual suspects.”
-April M, for Monsters and Critics
Lolly underwear gives women a flirty new way to express their personality. Known for quality panties with a cheeky sense of humor, Lolly underwear is fun with a little touch of sex appeal. After all, only you and Lolly know what’s under your wild side!

Lolly underwear is flattering, comfy, seamless boy shorts with flirty messages across the bottom – Hot Mama, Sweet Cheeks, Smarty Pants, Spank Me, Brown Sugar and Drama Queen are just a few of our favorites. Underwear comes in all sizes, from the teeny to the Queenly. Lolly is all about having fun with what you wear. From silly to sexy, Lolly has you covered!

What’s for dinner?

“What’s for dinner?” …it’s the never ending question right? Almost everyday I ask my husband some form of this question. Sometimes I have ideas and sometimes I’m looking  for direction or inspiration. We all have our “go-to” recipes but when they get boring what do you do? 

I had forgotten about this delicious meatloaf recipe and my husband requested it. As a kid meatloaf never sounded appealing but as an adult yum 😋! Plus I love knowing we’ll have leftovers for lunch🍴.

I don’t like mushrooms so instead I used chopped broccoli  and it was delicious 😋 ! Here’s the recipe for healthy meatloaf:

Ingredients
2 pounds grass-fed ground beef
1 pound nitrate-free bacon, roughly chopped
1 onion, chopped
8 oz mushrooms, chopped
1 cup almond flour
2 eggs, slightly beaten
sea salt
freshly ground black pepper
1-3 Tbsp hot sauce (optional)
1/2 cup paleo ketchup

Preparation

Be sure to place a pan under your dish
to catch the bacon drips.
Preheat oven to 350 degrees F.
Add bacon to large skillet over medium high heat. Saute for 10-15 minutes or until bacon begins to crisp. Add onion and mushroom and saute for an additional 5-10 minutes or until onion starts to become translucent.
In the meantime, crumble ground beef into a large mixing bowl. Add egg and 1/2 cup almond flour, using your hands to combine.
Combine paleo ketchup and hot sauce in a small bowl.
When bacon mixture is ready, drain fat and add bacon, onion, and mushrooms to meat. Fold in using a wooden mixing spoon or your hands. Season with salt and pepper.
Transfer meat to a large loaf pan. Pat it down gently and round the top a little bit.
Pour ketchup mixture on top and spread evenly with a spatula.
Place in the oven on the middle rack. Place a large rimmed baking sheet underneath it.
Bake for one hour or until cooked through.
To serve, slice as you would bread. Serve on its own or with a green salad.

meatloaf

How to stay sane and survive Halloween

Do you get candy anxiety every Halloween? I definitely do! Watch the video below for 7 simple strategies to get you through Halloween!

How to stay sane and not give up on my health and fitness goals through Halloween 🎃 Katie Kozloff Banks

Posted by Katie K Active on Monday, October 30, 2017

Are you ready to make a real change?

As many of you may already know, I came up with the idea for Katie K Active while working as a personal trainer in Philly. I remember my boss at the gym would always say, “Every trainer needs a trainer”. He was right. Having someone to keep you focused and support you isn’t mandatory to achieving your health and fitness goals, but it definitely helps! As a trainer it was my job to keep my clients motivated and push them to work hard and get them out of their comfort zone, but they also had to do their part. It was a team effort.

After posting my planking picture last week and getting some comments, I decided to see if I had something to compare it to. The top picture is from the last time we did a plank challenge, last summer. It was thrilling to see my progress over the year and see some physical evidence of all my workouts. But I was also disappointed. For all those workouts and time spent trying to be healthy, I thought I should look more fit or be a smaller size. Too many times we’re overly critical of ourselves but sometimes it’s just what we need to push ourselves to make a change.

I need to be honest with myself and admit I’m not as focused as I could be. I have been working out regularly but I’ve struggled with how I’m fueling my body. Personally, I think nutrition is the hardest part. With our busy lives it can be hard to stay consistent with nutrition and exercise. I truly loved being a personal trainer and working with people one on one. I miss feeling like a team, helping each other stay focused on our goals and working together to achieve them. So I’d like to bring on a few clients again. I’m ready to commit to myself and you, to be real with myself and make the necessary changes to my lifestyle to achieve my health and fitness goals.

plankcomparison

So who wants to join me? I want to help you accomplish your health and fitness goals, but also to help me. I’m just not where I’d like to be and I’m ready to make a real change. I want to get back to where I felt good and be more comfortable in my own skin and clothes. I’m tired of always restarting on Monday and losing my motivation by Thursday. I want to be part of a team where we’re all supporting, motivating and inspiring each other to push harder and achieve our health and fitness goals.

Here’s what you get when you hire me as your personal trainer:
-Weekly meal plan
-Portion control
-Delicious recipes
-Daily check ins
-Accountability and support
-Personalized attention
-30 minute workouts
-Direct access to me

If you’re serious and want to learn more, please email me Katie@KatieKActive.com and use the subject line “I want to make a change”.

Let’s work together to get healthy and fit while navigating our busy lives!

6 Benefits of Planking Daily

I’ve always known planks are a great exercise to build core strength and provide a challenge to ourselves. There are a lot of ways to do planks from just a simple forearm plank to a side plank with leg raise. However, no matter how simple, I always find them a hard yet rewarding exercise. With practice improvement does come and progress can be easily measured. But if that isn’t enough of a reason, here are 6 benefits from planking daily:

  1. Improved Core Definition and Performance
    1. For a plank you use all your major core muscle groups. I’m not talking about just your abdominal muscles but it’s a total body exercise, engaging all your muscles from your head to your toes. Planks strengthen all these muscle groups to give you better overall exercise performance in addition to a stronger core.
  2. Reduces Back Pain
    1. Planks strengthen your upper back muscles in addition to your core without putting too much pressure on your spine or hips. A strong core protects your back and provides much needed support.
  3. Boost Your Metabolism
    1. Since planks challenge your entire body by strengthening more than just your abdominal muscles you’ll burn more than traditional crunches. Because it’s a total body exercise the muscles you strengthen will burn more energy even when sedentary by doing planks on a daily basis.
  4. Increased Flexibility
    1. The muscles around your shoulders, collar bone and shoulder blades expand and stretch in a plank but you’ll also be stretching your hamstrings, arches of your feet and toes.
  5. Improves Your Mood
    1. Planks help stretch and relax muscle groups that become stiff from prolonged sitting releasing the muscle tightness from a sedentary day. Planks also stretch muscle groups that contribute to tension and stress.
  6. Improve Your Balance and Posture
    1. Planks strengthen your core and all the muscles needed for proper posture so you’ll be able to sit or stand up straighter with ease. Good posture also means your joints and bones are in correct alignment, which means they’ll be better maintained and healthy but it also mean your muscles will be more effective.

meplanking

Join our 15 Day Plank Challenge and reap the benefits of planking everyday! Go to our Women Who Define Brave group to get all the info and join in the fun! We’ll be doing giveaways so be sure to share your planking pictures for a chance to win! 

plankchallenge